How to Become More Active Without Going to the Gym

Count everyday movement

Carrying shopping, cleaning, gardening, taking the stairs, walking to the station and playing with children all count. Adding more of what you already do is usually easier and more durable than adding something entirely new.

Ten-minute blocks beat one perfect session

Three separate ten-minute bursts are far more realistic on a busy day than one long workout, and they add up over the week. Movement does not need to be continuous to be worthwhile.

Simple things to do at home

• A short bodyweight circuit: squats to a chair, wall press-ups, marching on the spot.
• A free online routine — yoga, mobility, dance or a walking workout.
• Stretching while the kettle boils or during adverts.
• Stairs: a few extra trips up and down while tidying.
• Music on, ten minutes of moving around while you cook.

Use the outside world

Parks, canal paths, cycle routes, outdoor gyms and local sports pitches cost nothing. Many areas run free or low-cost walking groups, park runs and community classes — often the easiest way to keep a habit going because someone is expecting you.

Make it hard to skip

Put it in the calendar, lay out your clothes, pair it with something you enjoy and keep a smaller fallback version for bad days. If you have a health condition, an injury or you are returning to activity after a long break, get advice from a healthcare professional first.